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Run - Be Sisu Fit Woman 1/2 Marathon 13 weeks intermediate


Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition Diploma

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13 Weeks

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Plan Description

Hey Girl, are you sick and tired for looking for trainingplans created for men, and then trying to make it work for you? How happy would it make you if I told you this is a plan created with female physiology in mind. In contrast to the typical periodization (3 -4 weeks on 1 week off) this plan follows your menstrual phase. Wait, what? How can this apply to all women as the cycle length differs? I will leave you in charge of changing the days around a little bit based on your symptoms. Just know that your recovery week (off) will fall on the last week before the start of your periods. All I am asking is to stay flexible, and start this training plan on the 1. day of your periods. Ready? Let's get started!
This 14-week half marathon trainingplan for intermediate runners* will take you from wishing to completing your best half mara yet! You will be slowly increasing the distance while improving your speed, speed endurance, strength, aerobic and anaerobic capacity. You will leave nothing behind, all while making sure you stay injury free by following running specific strength program and mobility exercises. You will also receive fueling and hydration advice and how to tweak your training/nutrition when you hit the different phases of the periods.

*you have about 4-7 hrs for training per week, run 3-5 times a week and strength train at least once a week. You should have previously completed at least 10K races.
More detailed information, please refer to

This plan is meant to provide general advice and rationale for working out with your menstrual cycle. It’s not a substitute for medical advice or treatment from a medical provider. Please check with your doctor before starting any and all fitness programs. And if you’re having ongoing hormonal difficulties, please seek professional treatment

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:17 hrs 1:40 hrs
1:18 hrs 1:00 hrs
0:33 hrs 0:20 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:17 hrs 1:40 hrs
1:18 hrs 1:00 hrs
0:33 hrs 0:20 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!